CONDITIONING 4RFT 400m Run 3 Rounds of: 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats (135/95)

STRICT PRESS + STRICT PULL UP 5 sets of 10 Strict Press + 10 Strict Pull ups scale to 15 Ring Rows 5 RFT w/partner P1 – 20 Sit Ups P2 – Overhead BB Hold (95/65) Switch: P2 – BB Hold, P2 – 20 Sit Ups 200m Run

AMRAP 5 Buy In: 45/30 Calorie Row 10 Deadlifts (185/135) 8 Box Jump Overs AMRAP 5 Buy In: 35/25Calorie Row 8 Deadlifts (225/155) 8 Box Jump Overs AMRAP 5 Buy In: 25/20 Calorie Row 6 Deadlifts (245/165) 8 Box Jump Overs Rest 5min between AMRAPs

POWER SNATCH COMPLEX Snatch Deadlift + Snatch High Pull + Power Snatch 15min to build to a moderate (75-80%) complex CONDITIONING 20-15-10-5 (individual) 40-30-20-10 (w/partner) Power Snatch (75/55) T2B Lateral Burpees

ACTIVATION: 2 Tabata Rounds Walkouts R leg Samson Stretch L leg Samson Stretch Air Squats PAUSE BACK SQUATS 6 sets of 3 @ 60-65-70-75-75-75% 1st Squat – 3 sec pause in bottom 2nd and 3rd Squat – no pause 3 RFT 400m Run 30 Wallballs (20/14) 15 Box Jumps (24/20)

THRUSTERS 15min to a moderate set of 3 focus on fine tuning the movement CONDITIONING 4-5 Rounds NOT for time 12/8 Calorie Bike 15 KBS (light) 30 Double Unders

DEADLIFT 10 sets of 2 @ 60-65-70-75-80% of 1RM complete 2 sets at each percentage AMRAP 15 3-6-9-12-15… T2B Box Jumps 200m Run

POWER CLEAN + HANG POWER CLEAN 15min to build to heavy 1+1 complex for the day make small jumps and get as many sets as possible CONDITIONING: 1 up to 10 w/partner Power Cleans (135/95) + Burpees P1 does 1+1 then P2 does 1+1 P1 does 2+2 then P2 does 2+2, and so on

BACK SQUAT 20min to build to a heavy triple for the day 3 back squats every :90sec starting @ 60% of your 90%. AMRAP 20 15 Calorie Row 15 Wallballs alternating rounds w/partner